Grounding DBT Skill

Grounding might sound a bit woo woo, but it’s an age-old DBT skill that uses your five senses to bring you back to the present moment. Us humans are renowned for thinking way too far in the future, or mulling over stuff that happened in the past.

And while it’s good to have a rough plan of the road ahead and to be mindful of things that have come before, it can put you in an anxious headspace. If you feel like you’re overthinking or your brain is in a spin of “what ifs”, this is a great tool to keep in your mental health kit.

Your step-by-step guide to Grounding

Get the most out of the Grounding skill

WHAT

This technique takes about 25 minutes and is designed to pull your focus away from overwhelming thoughts and place you back in the now. It’s a great way to anchor yourself in the present moment when you feel like your mind is somewhere else. The method involves taking some time to think about what you can see, feel, hear, smell, and taste. Think of it as a reboot for your brain.

WHY

Grounding is the ultimate distraction when your brain is stuck in a loop of negative thoughts - it’s essentially a mental circuit breaker. By taking in what’s around you, you’re forced to focus on the concrete stuff instead of getting lost in the intensity of an emotion. It’s a little reminder to your body that you’re safe and secure when your brain is trying to tell you otherwise.

WHERE

Anywhere! The great thing about this tool is that you can do it without anyone even knowing (unless they have weird telepathy skills). You might use it at 3am, when you’re lying in bed replaying that embarrassing moment, or maybe when you feel panicky before that presentation you’ve been dreading. Whenever and wherever you need it, it’s another great skill to keep in your back pocket.